Category Archives: WOD

WOENSDAG 14-08-2019

CROSSFIT “BE ONE WITH THE BELL” For Time:100x KB front rack walking lunges75x double unders50x air squats25x pull-ups50x push-ups75x sit-ups100x KB frontrack Squats Men use a 20kg kettlebell, women use a 16kg kettlebell. WEIGHTLIFTING Clean & Jerk GYMNASTICS Technique: Rope climbs Strength: Grip and pull

DONDERDAG 15-08-2019

CROSSFIT “The Stinger” Record time for each run:Run 1600mRest 4 minutes Run 1200mRest 3 minutes Run 800mRest 2 minutes Run 400mRest 1 minutes Run 200m POWERLIFTING Deadlift

VRIJDAG 16-08-2019

CROSSFIT “3, 2 1, HINGE! Oh wait…” Max rounds in 9 minutes:2x Deadlift, 150kg/115kg6x Power clean, 100kg/65kg12x Wall balls, 10kg/8kg  

ZATERDAG 17-08-2019

CROSSFIT “Griptest” Max rounds in 15 minutes:35x Double-unders15x Chest-to-bar pull-ups5x Hang power snatch, 55kg/35kg GYMNASTICS Technique: toes to barStrength: Push-Up

ZONDAG 18-08-2019

CROSSFIT “TRY BEFORE YOU DIE” For max rounds:1x Bar muscle-up2x Handstand push-ups3x Pistols Add 1 rep to all movements each successive round, continue until failure or time elapses12 minute time cap

MAANDAG 04-08-2019

CROSSFIT “FIRST CUT” – Games 2019 4 rounds for time of:400m run3 legless rope climbs7 squat snatches (60kg for women, 80kg for men) Time cap: 20 minutes WEIGHTLIFTING Clean focus

DINSDAG 06-08-2019

CROSSFIT MODIFIED “SECOND CUT” – Games 2019 800m row66 kettlebell shoulder-to-overheads, 16/12kg33 handstand push-ups Timecap: 10 min. POWERLIFTING Deadlift focus

WOENSDAG 07-08-2019

CROSSFIT MODIFIED “SPLIT TRIPLET” – Games 2019 5 rounds for time of:10 pull ups100 double-unders10 single-arm dumbbell hang split snatches10 single-arm dumbbell hang clean and split jerks 16kg dumbbell for women, 22.5kg for men WEIGHTLIFTING Snatch focus GYMNASTICS Technique: handstand walkStrength: core circuit

DONDERDAG 08-07-2019

CROSSFIT “Amanda.45” 13-11-9-7-5 reps for time of:Muscle-upSquat snatches, 60/43kg Timecap: 15 min. POWERLIFTING Presses

VRIJDAG 09-08-2019

CROSSFIT “NAUGHTY NANCY” – Games 2018 4 rounds for time of:600m Run(with a surprise)25 overhead squats, 43kg for women/63kg for men